Clean Eating 2014-09

download Clean Eating 2014-09

of 92

Transcript of Clean Eating 2014-09

  • 8/18/2019 Clean Eating 2014-09

    1/92

     Improving your life one meal at a time. SEPTEMBER 2014

    THE BUDGET ISSUE

    LIVE CLEANNEW COLUMN! 

    DIY Deodorant

    SPECIAL SUPER SAVINGS SECTION

     2 WEEKS OFSTRESS-FREE

    MEAL PLANS

    MUST-TRY-NOWPOWER GRAINS

    KIDS'MEALS

    (THAT MOM AND DAD

    WILL LOVE TOO!)

    WEEKDAY

    MEALSUNDER$2.50!

    EAT

    CLEAN,FEELGREAT!

  • 8/18/2019 Clean Eating 2014-09

    2/92

    The finest nut, sed, and

     drid fruit  that can be found -in single serve packets that

     g anywhr with as.

    A Prfct Snack  for any Pockt A Prfct Snack  for any Pockt 

    edenfoods.com | There is no better food.

        ©    2    0    1    4    E    d   e   n    F   o   o    d   s

        0    7    2    5    3

  • 8/18/2019 Clean Eating 2014-09

    3/92

    On our Septembe r 2014 cover we feature a Qui-

    noa Crunch Yogurt Parfait, Crunchy Thai Black

    Rice Salad and PB&J Freezer Smoothie, p. 48.

    Photography by Gibson & Smith,

    Food styling by Marianne Wren

    Clean EatingSEPTEMBER 2014

    P. 18 P. 56

    IN EVERY ISSUE: What’s Fresh Online: 6  / Editor’s Letter: 8 / Advisory Board & Contributors: 10  / Letters: 12  / In the Next Issue: 86  / Recipe Index: 89

    features

    34 GROCERY BAG DOUBLE FEATURE Ten mouth-watering budget-friendly recipes. By Dina Cheney

    48  TAKE IT TO GO From romaine boats to Thai blackrice salad, make these grab-and-go recipes in

    advance and reap the delicious rewards later

    in the week. By Cara Lyons

    56  KIDAPPROVED EATS Satisfy your pickylittle eaters with these tried-and-tested, lick-the-plate meals. By Julie O'Hara

    64  POWER GRAINS From amaranth to Kamut,ancient grains are back and better than ever in

    these 5 nutrient-packed recipes. By Sharon Booy

    73  YOUR 14DAY ENERGIZING CLEAN EATINGMEAL PLAN Recharge your body and mindwith our 2-week Meal Plan that will give fresh

    inspiration and new energy to your CE  lifestyle.

    By Heather Bainbridge

    contents

    Thai Rice NoodleSalad with CoconLime Dressing,p. 29

    ULTIMATE FALLFOOD GUIDE

    Over 70 seasonal andfresh recipes to keep

    you slim, satisfied andenergized, p. 73

     You r

    P. 64

    P. 73

    P. 48

    · Special SUPER SAVINGS  Section ·

  • 8/18/2019 Clean Eating 2014-09

    4/92

      86  TRY THIS...WITH THAT

    Create endless menuswith CE’ s essentialpairing guide.

    88  ASK THE DOCFind out how you canget your kids to eathealthier, plus thelatest research onintermittent fasting.

    how to  28  KITCHEN TOOLS

    CE 's picks for thebest nontoxic foodcontainers.

    travel well  80  GLOBAL GOURMET

    Try your hand at makingan Eastern Europeanfavorite, cheese blintzes.

     be inspired

      84  GEAR & GADGETSKitchen tools and gadgetsfor under $25.

    90  SWEET TOOTHDecadently chewyand gluten-free Salted

    Caramel Pecan Cookies.

    weight loss

      82 KICK IT UP A NOTCHDiscover the joys of“no-recipe” cooking.

     

    eat smart  

    14  BITS ’N’ BITES Food, health andnutrition news youcan use.

      30  CLASSICS, ONLYCLEANER

    Resident Foodie JulieO’Hara cleans up classicapple pie and tops it witha scrumptious pecan

    oat topping!

      32  COMPLEMENTSLearn when to splurgeand when to save withthe smartest nutritionbuys for your health.

    contents

    Meals for the kids thatMom will love too.

    56

    Prep these dishes inadvance and takethem on the road!

    Slash your grocery billwith these inexpensive anddelicious weeknight meals.

    48

    34

    84Affordable kitchentrinkets and tools forunder $25.

    28Discover the best foodcontainers for yourlunchtime needs.

  • 8/18/2019 Clean Eating 2014-09

    5/92

    World’s Freshest

    & Best Tasting• Made from Select North

    American Flaxseed

    • Raw, Pure and Unfiltered

    • Best-Selling Flax Oil

    Year after Year*

    * AC Nielson Syndicated Market Data

    800-445-Flax | barleans.co

  • 8/18/2019 Clean Eating 2014-09

    6/92

    What is Clean Eating? The soul of clean eating is consuming food in

    its most natural state, or as close to it as possible.

    It is not a diet; it’s a lifestyle approach to food

    and its preparation, leading to an improved

    life – one meal at a time.

    Eat five to six times a day – three meals and

    two to three small snacks. Include a lean

    protein, plenty of fresh fruit and vegetables,

    and a complex carbohydrate with each meal.

     This keeps your body energized and burning

    calories efficiently all day long.

    Choose organic whenever possible. If your budget limits you, make meat,

    eggs, dairy and the Dirty Dozen (ewg.org/

    foodnews) your organic priorities.

    Drink at least two liters of water a day –

    preferably from a reusable canteen, not plastic;

    we’re friends of the environment here! Limit

    your alcohol intake to one glass of antioxidant-rich red wine a day.

    Get label savvy. Clean foods contain short

    ingredient lists. Any product with a long

    ingredient list is human-made and not

    considered clean.

    Avoid processed and refined foodssuch as white flour, sugar, bread and pasta.

    Enjoy complex carbs such as whole

    grains instead.

    Know thy enemies. Steer clear of anything

    high in trans fats, anything fried or anything

    high in sugar.

    Consume healthy fats (essential fatty acids,

    or EFAs) every day.

    Learn about portion sizes and work toward

    eating within them.

    Reduce your carbon footprint. Eat produce

    that is seasonal and local. It is less taxing on

    your wallet and our environment.

    Shop with a conscience.Consume humanely raised and local meats.

    Slow down and savor. Never rush through

    a meal. Food tastes best when savored.

    Enjoy every bite.

    Take it to go. Pack a cooler for work or

    outings so you always have clean eats

    on the go.

    Make it a family affair. Food is a social

    glue that should be shared with loved

    ones. Improve the quality of your family’s

    life along with your own.

        L    E    T    T    U    C    E    C    H    I    C    K    E    N    W    R    A    P    S    P    H    O    T    O    B    Y

        G    I    B    S    O    N    &    S    M    I    T    H

        S    T    U    F    F    E    D    S    H    E    L    L    S    P    H    O    T    O    B    Y    Y    V    O    N    N    E    D    U    I    V    E    N    V    O    O    R    D    E    N

        A    U    T    U    M    N    P    R    O    D    U    C    E    P    H    O    T    O    B    Y    Y    V    O    N    N    E    D    U    I    V    E    N    V    O    O    R    D    E    N

    Followus on:

    Clean Eating Fans Have Spoken

    “A cauliflower, leek, zucchini and corn

    chowder with white pepper to spice it up."

    – Deb Abbott @Deborahjoan56

    “Chipotle black beanburgers."– Laura Morson Prom

    We ask,you answer!

    cleaneatingmag.com

    Clean Eating

    6 Clean Eating SEPTEMBER 2014

    Portable Vietnamese Chicken

    Lettuce Wraps

    3-Cheese Stuffed Shells

    with Red Pepper Sauce

    What's your favorite dishto make with corn?

    cleaneatingmag.comwhat’s fresh at

    Your Autumn

    Farmers'

    Market Guide

    “Corn chowder!"– Jen Power 

    “Corn pie."– Deb Grundza

    “Corn and oysters."– Rebecca Longtree

    “I like to make black bean and corn salsa."

    – Little Sarah @theSarawithanH 

  • 8/18/2019 Clean Eating 2014-09

    7/92

    Start the Almased Diet today! Call us toll-free at 1-877-ALMASED (1-877-256-2733)

    in health food stores, at GNC and the Vitamin Shoppe or visit www.almased.com.

    Lose Weight WithoutStarving Yourself

    Introducing AlmasedGermany’s most popular all-natural meal replacementformula made from non-GMO soy, yogurt and honeyin a unique fermentation process.

     

    thyroid function

       Almased is more than a diet, it’s a way of life.

     “ I dropped 20 pounds with Almased and I  ”  - Lynda T. (Salida, CO) 

    Here’s How It Works

    For more details on the four phases of the AlmasedDiet and delicious recipes, download our free Figure Planfrom , enter source code: CEB.

    These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. As always, consult your doctor orhealth care team before beginning any weight loss program or reducing your dosage of current medications.

  • 8/18/2019 Clean Eating 2014-09

    8/928 Clean Eating SEPTEMBER 2014

    clean eating // editor's letter

    Alicia RewegaEditor-in-Chief 

    Beyond the

    Food We EatWe’re turning a corner in the waywe shop for and consume goods. Many of us are rolling up our sleeves

    and hitting the web, becoming self-certi-

    fied chemist-sleuth hybrids, memorizing

    the definition and meaning behind BPA,

    PFOA, GMOs, BHA, BHT, carra-

    geenan (and many more) to identify

    and avoid them in food and household

    items and to also join in the conversa-

    tion about their many implications. It'sa topic that seems to crop up frequently

    in day-to-day dialogue of late. And why

    shouldn’t it? We’re not the mindless

    drones of yesterday, reheating our left-

    overs in plastic, stocking our cupboards

    with nonstick Teflon pans and slather-

    ing parabens on our faces and bodies,

    without ever raising a suspicious brow

    or asking questions.

    While we're not quite there yet, I

    feel privileged nonetheless to be living

    in a time where people are starting toquestion and care – and in some cases

    demand to know what is in our food

    supply, cookware, household cleaners,

    hardwares, surfaces and personal-care

    products. The jury is still out on exactly

    how these items impact our health but

    it’s safe to say that most of these lab-

    born ingredients aren’t doing us any

     good . And clean eating and living goes

    beyond simply boycotting the bad stuff;

    it’s about making choices that improve 

    our health and well-being. So with all of

    that in mind, the Clean Eating  staff de-

    cided it was time to introduce a “Clean

    Living” column and we’re kicking it offwith an aluminum-free deodorant you

    can easily make at home by hotfor-

    foodblog.com blogger Lauren Toyota

    (p. 18). Let us know what other DIY

    cleaning or beauty products you’d like to

    see featured by posting on our facebook

    page: facebook.com/cleaneatingmag  

    or tweeting me @aliciarewega.

      In other consumer-centric news,

    welcome to our first-ever Budget Issue!

    This time of year is often quite pricey

    for many with the return to schooland extracurricular activities, so we’ve

    created a special super savings section

    packed with weekday meals for $2.50

    (p. 34), grab-and-go breakfasts, lunches,

    smoothies and snacks (p. 48), and kids'

    meals that Mom and Dad will love too

    (p. 56) that promise to nourish and

    satisfy after a long day of work, school

    and carpooling.

    Tweet us @cleaneatingmag, @aliciarewegaFacebook.com/cleaneatingmag

    What I learned from this issue…

    DESPITE MY HUSBAND

    THINKING THAT I COINED

    THE TERM “HANGRY,” there’s

    some serious science behind it.

    And the perils of that state are

    a little more frightening than

    you might think. (Hint: Hide your

    sewing pins!)

    VINTAGE GRAINS ARE BACK

    Grains dating back 8,000 years-

    plus are making a big comeback

    for their pure and untouched-

    nutrients, nutty, chewy avor

    prole and higher concentration

    of protein, ber and antioxidants

    than new-age grains.

    PROBIOTICS FOR BEAUTY

    New research shows that the

    benets of probiotics tran-

    scend gut health. Scientists

    have found that the micro-

    organisms promote healthy,

    glowing skin and may help

    improve acne and rosacea.

    SUNSHINE SAUCE IS A

    THING You can make a

    simple no-cook tomato sauce

    by placing a few garden-fresh

    ingredients in a mason jar

    and letting it "cook" in your

    windowsill for an afternoon.

    It's a beautful thing.

    No matter how busy you are

    this fall, we’re here to make sure

    you're eating clean!

  • 8/18/2019 Clean Eating 2014-09

    9/92

       

    &

    OrganicBlue AgaveNectars

    A warm-your-heart homemade soup :)     Basil Agave Soup

    For more information,visitdominoagave.com or chagave.com.

    2 stalks celery1 small onion2 cloves fresh garlic1/2 cup butter, cubed

    and divided2 (28 oz.) cans crushed

    tomatoes1 (14.5 oz.) can chicken

    or vegetable broth

    1/2 cup fresh basilleaves, chopped

    1 (8 oz.) package low-fatcream cheese,softened

    3 TBSP Domino® orC&H® Organic BlueAgave Nectar Syrup

    salt and pepper

    In a food processor, add celery, onion andgarlic; pulse on high 10-15 seconds untilpuréed. Pour purée into large saucepan. Donot rinse food processor. Add half the butter tovegetables. Sauté over medium heat, about 10minutes or until fragrant. Add tomatoes, brothand half the chopped basil; bring to a boil,stirring occasionally. Cover pot; reduce heat to

    medium/low; allow to simmer 15 minutes,stirring occasionally.

    Cut cream cheese into 1/2” cubes and place infood processor along with 1 cup of the hot soup.Process on high until cream cheese is dissolved,about 1 minute. Add cream cheese mixture,agave syrup and remaining basil and butter tohot soup; stir until combined. Add salt andpepper to taste. Serve immediately.Makes 8 cups.

    Domino® and C&H® Organic Blue Agave Nectarsare delicious liquid sweeteners, with a low glycemicindex, that are made from the core of the blue agave

    plant. Low glycemic foods help keep energy levelsbalanced and are a good part of a healthy diet.

       ©    2

       0   1   4   D  o  m   i  n  o   F  o  o   d  s ,

       I  n  c .

    Real WayS weet!

    the

    to do  TM

     #

  • 8/18/2019 Clean Eating 2014-09

    10/92

    A: Cast iron is one of the most versatile workhorses in your kitchen. It producesmore even heat, can move from the stove top to oven with ease, and once

    seasoned, has a nonstick surface that will last a lifetime. It’s great for searing

    steak or chicken, making pancakes and can even be used for baking. Before

    its first use, wash the pan in warm, soapy water and dry thoroughly. Coat the

    pan liberally inside and out with a clean oil (such as safflower or coconut) and

    place in a 350°F oven for one hour. Cool to room temperature and wipe with

    paper towels. Once seasoned, avoid cleaning with soap – just hot water and a

    stiff brush should be enough to scrub any residue. Dry it completely and buff

    with a small amount of the same oil to prevent rusting. If you notice your pan is

    developing a dull gray cast, it’s time to repeat the seasoning process.

        J    U    L    I    E    O    '    H    A    R    A    P    H    O    T    O    B    Y    P    A    U    L    B    U    C    E    T    A

        T    I    F    F    A    N    I    B    A

        C    H    U    S    &    E    R    I    N    M    A    C    D    O    N    A    L    D    P    H    O    T    O    B    Y    J    A    M    E    S    P    A    T    R    I    C    K    J    O    L    U    S    T    E    D

        P    H    O    T    O    B    Y    P    A    U    L    B    U    C    E    T    A

        T    O    S    C    A    R    E    N    O    P    H    O    T    O    B    Y    P    A    U    L    B    U    C    E    T    A

        M    A    R    I    A    N    N    E    W    R    E    N    P    H    O    T    O    B    Y    P    I    E    R    R    E    G    A    U    T    R    E    A    U

    Meet Our ExpertsQ: I just bought my first cast iron skillet. What’s the best

    way to season it and take care of it?

    – Maria Woodbury, PORTLAND, OR

    advisory board // clean eatingcontributors

     jonny bowden PHD, CNS

    Board-certied nutrition

    specialist, motivational

    speaker, author and expert

    in the areas of weight loss,

    nutrition and health.

    Nutrition

    Culinary

    tiffani bachus  anderin macdonald Co-owners of the U Rock

    Girl nutrition and training

    program (URockGirl.com),

    registered dietitians and

    nutrition, tness and

    wellness experts.

    tosca reno BSc, BEd, NTPMotivational speaker,

    presenter and best-selling

    author of several books,

    including the The Eat- Clean

    Diet®  series and The Start

    Here Diet  (Ballantine Books,

    2013).

     jill silverman houghFood and wine writer, recipe

    developer, culinary instruc-

    tor, author of the 100 Perfect

    Pairings series and co-author

    of The Clean Plates Cookbook  

    (Running Press, 2012).

     julie o’hara BAClean Eating's Resident Foodie,

    food and travel writer and recipe

    developer. Her work has been

    featured in Shape, Vegetarian Times,

    SELF and National Geographic Trav-

    eler , among other magazines.

    diane morganFood writer, culinary instructor,

    restaurant consultant and award-

    winning author of 17 cookbooks,

    including her latest, ROOTS 

    (Chronicle Books, 2012).

    marianne wren BA, CCAs both a recipe developer and

    food stylist, Wren has worked

    with various print and advertis-

    ing clients. She completed her

    culinary training at Dubrulle

    French Culinary School and The

    Culinary Institute of America.

     jo lusted Clean Eating's Resident Chef,

    culinary instructor, freelance

    writer and author of  Dish Do-Over  

    (HarperCollins, 2014). Lusted

    regularly contributes to a variety of

    television programs and publica-

    tions, including Steven and Chris.

    bianca dipietroART DIRECTOR/GRAPHIC DESIGNER

    HAMILTON, ON

    By day, Clean Eating’s Bianca DiPietro

    lends her creative eye to magazine

    and web design, but in her spare time,

    the marathon runner and obstacle-

    race junkie steps out from behind

    the screen. "I love a good adrenalinerush," she says. “There is something

    invigorating about pushing your body

    to the extreme."

    karla kleinENTREPRENEUR/

    RECIPE DEVELOPER

    TORONTO, ON

    While hosting a

    dinner party for

    friends, Karla

    Klein served a

    salted caramel–

    chia seed pudding

    recipe. Though

    the salted caramel

    sauce was a hit,

    the puddingdidn’t fare as

    well. “I thought

    a salted caramel

    cookie might be a

    delicious treat and

    voilà, the Salted

    Caramel Pecan

    Cookie (“Sweet

    Tooth,” p. 90) was

    born,” she says.

    sukainarajabaliFOOD & LIFESTYLE

    PHOTOGRAPHER

    DUBAI, UAE

    In addition to

    photographing

    food (“Ancient

    Grains," p. 64) and

    writing recipes,

    Sukaina Rajabali

    blogs about food

    and family at

    sipsandspoon-fuls.com. “This

    was my first time

    eating a few of

    the grains such as

    Kamut, and what

    a revelation!" she

    says. "They'll be

    making their way

    into my salads

    henceforth.”

    – Marianne Wren

    10Clean Eating SEPTEMBER 2014

    http://sipsandspoonfuls.com/http://sipsandspoonfuls.com/

  • 8/18/2019 Clean Eating 2014-09

    11/92

    VICE PRESIDENT, GENERAL MANAGER 

    Kim Paulsen

    VICE PRESIDENT, GROUP PUBLISHER CLEAN EATING,

    VEGETARIAN TIMES AND YOGA JOURNAL

    Bill Harper | 310-356-2270; [email protected]'S ASSISTANT Lori Rodriguez

    Business Offices300 N. Continental Blvd., Suite 650,

    El Segundo, CA 90245

    310-356-4100; fax: 310-356-4110

    Advertising SalesADVERTISING DIRECTOR/MIDWEST SALES

    Kathi Magee | 414-897-0377; [email protected]

    EAST COAST ADVERTISING MANAGER

    Lorrie Allen | 617-566-8277; [email protected]

    WEST COAST ADVERTISING MANAGER

    Gloria Biscardi | 310-356-2247; gbis [email protected]

    TEXAS/COLORADO ADVERTISING MANAGER

    Tanya Scribner | 940-387-7711; t [email protected] DETROIT ADVERTISING MANAGER

    Keith Cunningham | 248-763-0526;

    [email protected]

    MARKETPLACE ADVERTISING MANAGER

    Mary Brahim | 310-356-2272; [email protected]

    Disclaimer: Clean Eating reserves the rightto refuse any advertising without cause.

    SubscriptionsPrint & Digital: cleaneatingmag.com/subscribe

    or call toll-free 1-800-728-2729

    FOREIGN ORDERS, CALL 386-447-2398

    CHAIRMAN & CEO Efrem Zimbalist IIIPRESIDENT & COO Andrew W. Clurman

    EXECUTIVE VICE PRESIDENT & CFO Brian Sellstrom

    EXECUTIVE VICE PRESIDENT OF OPERATIONS

    Patricia B. Fox

    VICE PRESIDENT, CONTROLLER Joseph Cohen

    VICE PRESIDENT, RESEARCH Kristy Kaus

    VICE PRESIDENT, DIGITAL Jason Brown

    VOLUME 7, ISSUE 6

    PRINTED IN THE USA

    Distribution

    Clean Eating (ISSN 1913-7532, USPS 003-610) is published eight times per year (2014 Cover Dates: #39 Jan/Feb ‘14, #40 March ‘14, #41 Apr/May ‘14,

    #42 June ‘14, #43 July/Aug ‘14, #44 Sept ‘14, #45 Oct ‘14, #46 Nov/Dec‘14)

    by Cruz Bay Publishing, Inc., an Active Interest Media company.

     Advertising and editorial offices at 2520 55th St, Ste 200, Boulder, CO

    80301. The known of fice of publication is 5720 Flatiron Pkwy, Boulder,

    CO 80301. Periodicals postage paid at Boulder, CO and at additional

    mailing offices.

    POSTMASTER: Send address changes to Clean Eating,

    P.O. Box 420235, Palm Coast, FL 32142-0235.

    Subscription rates in the United States are one year $24.97. Canada:

    $34.97. Foreign: $54.97 (US funds only). The publisher and editors will

    not be responsible for unsolicited material. Manuscripts and photo-

    graphs must be accompanied by a stamped, self-addressed return

    envelope.

    PLEASE NOTE:  All readers are advised to consult their physician before beginning or adding a new fitness regimen orchanging their diet. Clean Eating does not accept any responsibilityfor injury sustained as a result of following the advice or suggestionscontained within the content of this magazine.

    Clean Eating

    EDITOR-IN-CHIEF Alicia Rewega

    EditorialFOOD EDITOR Andrea Gourgy

    RESEARCH AND COPY CHIEF Laura Schober

    ONLINE EDITOR  Jessica Po llack NUTRITION CONSULTANT Antonina Smith

    Recipe CreatorsHeather Bainbridge, Sharon Booy, Dina Cheney,

    Jill Silverman Hough, Karla Klein, Jo Lusted, Cara Lyons,

     Julie O'Hara, Tosca Reno, Tennille Tejeda, Lauren Toyota,

    Gilean Watts

    RESIDENT CHEF Jo Lusted

    RESIDENT FOODIE  Julie O’Hara

    ArtART DIRECTOR Bianca DiPietro

    ASSOCIATE ART DIRECTOR Ashley SouterFREELANCE DESIGNER Sarah Jang

    Contributors Tiffani Bachus, Anna Lee Boschetto, Jonny Bowden,

    Jill Silverman Hough, Jo Lusted, Erin Macdonald,Julie O’Hara, Tosca Reno, Sarah Tuff, Gilean Watts

     PhotographersGibson & Smith, Natalie Perry, Sukaina Rajabali,

    Maya Visnyei, Laura Wright

    Food StylistsClaire Stubbs, Marianne Wren

    ASSISTANT Kristen Javier

    Prop Stylists Gallimaufry, Lara McGraw

    Production GROUP PRODUCTION DIRECTOR Barb Van Sickle

    PREPRESS MANAGER Joy Kelley

    AD COORDINATOR Anna Baldwin

    GRAPHIC DESIGNER Idania Mentana

    Marketing & WebMARKETING DIRECTOR 

     John Roble s | [email protected]

    MARKETING MANAGER Greg Brenton | [email protected]

    DIGITAL ADVERTISING MANAGER Lauren Walker | [email protected]

    MARKETING DESIGNER Tanya Cantu | [email protected]

    DIRECTOR, FOREIGN EDITIONS

    Dayna Macy | [email protected]

    WEB OPERATIONS DIRECTOR

    Ken Coffelt

    Consumer MarketingCIRCULATION DIRECTOR  Jenny Desjean

    DIRECTOR OF RETAIL SALES Susan Rose

  • 8/18/2019 Clean Eating 2014-09

    12/92

    FOREVER A FANI am such a HUGE fan of your magazine. I was

    diagnosed with celiac disease back in 2007 and I

    had to reestablish a new norm of eating. It wasn’t

    until I saw that little orange dot in the recipe

    index of your magazine that I started to feel likesomebody had my back. Someone was actually

    taking the time to make sure that little ol’ me had

    options out there, and not frozen gluten-free

    options that were kind of like chewing on dry

    wall, but delicious “good-for-me” food. It was

    Clean Eating that lit the fire inside me and got me

    interested in cooking and starting my own blog.

     Thank you for all that you do! 

    – Alexis Nilsen, Mississauga, ON 

     JAMBALAYA JOYLove making new recipes successfully!

    Made Clean Eating magazine’s Cajun

    Jambalaya (p. 51, July/August 2010)

    tonight for dinner. Delicious! 

    – Katie Adams, Libertyville, IL

    12 Clean Eating SEPTEMBER 2014

    clean eating // letters

    We Hear You!

    We Hear You

    ON FACEBOOKAND TWITTER

    Everything in Moderation

    "It was Clean Eating magazine that lit the fire inside me and got me interested in

    cooking and starting my own blog. Thank you for all that you do!" – Alexis Nilsen 

    facebook.com/cleaneatingmag

    twitter.com/cleaneatingmag

    Just got my

    @cleaneatingmag in

    the mail. Can’t wait to

    get cracking on the

    recipes! Love the

    @toscareno article

    and meal plans :)

    #eatclean.

    – @PatchDesign

     Tell us what you thought of this issue.Visit our Facebook page and leave your markon our wall – or tweet us @cleaneatingmag! 

    ORDER BACK ISSUES OF CLEAN EATING ATCLEANEATINGMAG.COM

    LETTER OF THE MONTH

    I am a registered dietitian (RD)

    who is always on the lookout

    for good, practical information.

    I enjoy the articles, meal plans

    and cooking ideas in Clean

    Eating. I do want to point out

    that in "Long Live Nut Eaters!”(p. 23, June 2014) it states “And

    don't worry about nuts being

    'fattening.’ Other studies have

    shown that people who eat

    nuts regularly have lower body

    mass indexes (BMIs) than those

    who don’t!” It is nice to be

    encouraging, but also smart to

    look at portion sizes. I typically

    recommend that people try

    to limit themselves to a closed

    handful, or about ¼-cupportion. Eating too much of

    anything, even if it is healthy,

    will cause unwanted weight

    gain for most.

    – Gail Prosser, Santa Rosa, CA

    I just made the

    Cheesy Chicken & Kale

    Quesadillas (p. 86) from

    the June 2014 issue. It

    was so delicious that

    even my 3-year-old said,

    “Mommy, you made me

    the best dinner!”– Melissa Apgar 

     Trying some

    homemade dill pickles

    from @cleaneatingmag

    (p. 28, Nov/Dec 2013)…

    thanks for the produce

    @MidtownFmsMkt!

    #eatlocal #homemade

    – @AkNewell

  • 8/18/2019 Clean Eating 2014-09

    13/92

    Treat Yourselfto HealthyHair Color

     You woul dn’t cover your body in

    toxic chemicals, so why do such

    thing to your hair?

    Formulated with natural ingredients

    like corn, oat and soy, Naturtint is th

    first of its kind to deliver healthy,

    radiant color without harsh additive

    like ammonia and resorcinol. With 2

    mixable shades, there’s bound to be

    color just right for you.

    www.naturtintusa.comDiscover the difference at

    CAN FOR MOREINFORMATION

    LIKE US ONFACEBOOK

    © Naturtint USA: Distributed by International Trade Routes of NY, Inc. Naturtint® is a registered trademark of Laboratorios Phergal, S.A.

  • 8/18/2019 Clean Eating 2014-09

    14/92

     MARKET NAMES

    Mountain radish, red

    cole, great raifort

     SEASON

    Early spring

    through late fall

     PICK IT

    Select smaller, rm

    roots with no signs

    of blemishes andwith no soft or green

    spots; also available

    dried or prepared in

     jars with vinegar to

    preserve avor

     STORE IT

    Wrap in damp paper

    towels and store in

    a tightly sealed bag

    in your refrigerator

    crisper drawer for

    1 to 2 weeks

     PREP IT

    Peel away skin, then

    grate carefully in

    a well-ventilated

    room with an open

    window; fresh

    horseradish has the

    same eye-stinging

    effect as onions

     EAT IT

    Enjoy raw in sauces

    mixed with cream or

    oil and an acid, such

    as vinegar or lemon

     juice; never cook

    horseradish, as thiscauses it to release a

    pungent, unpleasant

    smell

    HEALTH BENEFIT

    Contains high

    concentration of

    glucosinolates,

    plant compounds

    that are broken

    down into chemical

    compounds called

    isothiocyanates,

    which help detoxify

    carcinogens in theliver; helps regulate

    digestion by

    stimulating release

    of bile from the

    gallbladder

    It’s easy to miss thisknobby brown root whenperusing the farmer’smarket or walking the

    aisles of your grocerystore, but trust us, onebite is all you need for ahit of flavor you won’tsoon forget.  The sassy, spicyrelative of Brussels sprouts and cabbage

    has a long history in traditional medicine

    as a x-all for everything from pain and

    inammation to relieving symptoms

    of the common cold, but these days

    cooks are chomping at the bit to get

    their hands on its fiery, pungent avor

    for sauces and condiments. The root’s

    crunchy white esh looks plain and

    unassuming, but packs an eye-wateringspiciness that’s even more powerful than

    wasabi. That’s not the only reason you

    should add horseradish to your culinary

    repertoire, though. Like most cruciferous

    veggies, horseradish contains plant

    compounds called glucosinolates,

    which may help stunt cancer growth

    and speed up your liver's natural

    detoxifying process.

    Cabbage’s Sassy Cousin FIERY HORSERADISH

    SUPERFOOD

    FUN FACT

    The prefix“horse” inhorseradish is

    thought to referto a root witha “hoarse,” orcoarse, strong

    exterior.

    14 Clean Eating SEPTEMBER 2014

    BY GILEAN WATTS

    bits 'n' bites

  • 8/18/2019 Clean Eating 2014-09

    15/92

    PRESENTING PARTNERS COMMUNITY PARTNER

    100+ CLASSES |  25+ TEACHERS |  FREE EVENTS

    BARON BAPTISTE • KATHRYN BUDIG • JASON CRANDELL • TIFFANY CRUIKSHANK • KRISHNA DAS • RICHARD FREEMAN

    AMY IPPOLITI • DHARMA MITTRA • AADIL PALKHIVALA • RODNEY YEE • AND MANY MORE

    + 3-DAY

    BAPTISTE

    POWER FLOW

    IMMERSION

    RETREAT

     TO THE

     ROCKIES

    COLORADOSeptember 14-21, 2014  |  ESTES PARK

    REGISTER NOW!FOR ONE DAY, TWO DAYS,

    OR A FULL WEEK

    YJEVENTS.COM#YJLIVE

    Save $50 with code“RETREAT”

    On A Weekend OrFull-Event Pass

  • 8/18/2019 Clean Eating 2014-09

    16/92

    bits 'n' bites // foodie faves

    16 Clean Eating SEPTEMBER 2014

    Power through your day withthe CE  team’s favorite snackand juice picks of the moment.BY LAURA SCHOBER

    FOODIE

    FAVES

    GONE NUTTYWhether spread over toast or swirled into yogurt or

    oatmeal, NuttZo Power Fuel with Chia Seven Nut and

    Seed Butter serves many lusciously delicious purposes. Its

    combination of organic nuts and seeds, which includes

    cashews, almonds, hazelnuts and chia, produce a heavenly

    nut butter that’s a nutrition powerhouse. Available incrunchy or creamy varieties. $17 to $20, gonuttzo.com

    “Two tablespoons of this mega nut butter contain 975

    milligrams of omega-3 fatty acids and 10% of your

    daily value (DV) of vitamin C – but what really sold

    me was its crunch factor. I was surprised by how well

    all the ingredients worked together considering there

    are seven different nuts and seeds!”

     Alicia Rewega, EDITOR-IN-CHIEF

    POPS OF FLAVORAt just under 39 calories a cup, Quinn Popcorn’s “farm-to-table” bags

    really hit the spot in terms of taste and nutrition. The Kale and Sea Saltflavor melds together organic dried kale, organic dried carrot and sea

    salt for a (literally!) green popcorn that’s super addictive – even those

    who aren’t fans of kale will find something to love in these. Cheese lovers

    don’t have to despair either – they’ll be lured in by the smoky, spicy notes

    that grace the Cheddar and Chipotle variety. $4, quinnpopcorn.com

    NOSH ON THIS NOW Real Food’s selection of nuts cover the gamut – from walnutsand macadamia nuts to pecans and Brazil nuts, you can take your

    pick. With raw, organic and non-GMO varieties, there’s a nut for every

    dietary preference. Add some to salad or yogurt or keep some bags

    stashed in your office or pantry for impromptu snacking. $6 to $15,

    nowrealfood.com

    “I love making my own trail mixes with these

    nuts – add the nuts of your choice along with

    some raisins, pumpkin seeds, dried berries and

    organic dark chocolate chips!"

    Laura Schober, RESEARCH AND COPY CHIEF

    “These popcorns make a nice, light snack and were a hit in the CE 

    office. It’s also neat how there’s a unique batch number on each bag,

    so you can go online to find out the origins of the ingredients along

    with details of its production and packaging.”

     Andrea Gourgy, FOOD EDITOR

    FRESH PRESSWith 100% juice flavors such as Pineapple Coconut Water and Sweet Greens

    and Lemon, Evolution Fresh uses high-pressure processing to turn raw fruits

    and vegetables into delicious, rejuvenating cold-pressed juices that retain

    more nutrients and flavor. Free of added sugars and concentrate, this line of

     juices has over 25 flavors to entice your taste buds and quench your thirst.$4 to $7, evolutionfresh.com

    “When I don’t have time to juice, I pick up a couple of these.

    I recommend the “Defense Up” for its immune-boosting vitamin

    C coming from fruits such as orange, cherry and pineapple!”

    Bianca DiPietro, ART DIRECTOR

  • 8/18/2019 Clean Eating 2014-09

    17/92

  • 8/18/2019 Clean Eating 2014-09

    18/92

    bits 'n' bites // clean living

    RECIPE

    ALL-NATURAL

    LAVENDER DEODORANTMAKES ⁄ CUP.

    Do a basic Internet search and you’ll nd

    all kinds of inconclusive information about

    antiperspirant and deodorant being linked

    to breast cancer. It’s neither proven nor

    disproven, so why take the chance using the

    expensive store-bought brands when you

    can whip up enough deodorant to last 3 to

    4 months in as little as 30 minutes!

    INGREDIENTS: 

    Organic ingredients are preferred. 

    › 3 tbsp virgin coconut oil

    › 2 tbsp shea butter

    › 2 tbsp arrowroot

    powder

    › 3 tbsp baking soda

    › 5 drops 100%

    tea tree oil

    › 5 drops lavenderessential oil (or scent

    of your choice)

    Make the switch from antiperspirantto our lovely aluminum-free lavenderdeodorant you can easily whip up at

    home. This is clean living!

    DEODORANT

    DIY

    BY LAUREN TOYOTA

    C lea n E at i ngQ uic k & E asy All-N at ur alDeod or a nt 

  • 8/18/2019 Clean Eating 2014-09

    19/92

     SEPTEMBER 2014 Clean Eating 19

    Lauren Toyota is a Canadian

    television personality, hobby

    cook and blogger. She and her

    partner spend their free time

    in the kitchen creating tasty

    recipes and advocating a clean

    lifestyle through their blog,

    hotforfoodblog.com. Aside

    from what’s on your plate, Toyota

    believes that what you put on your

    body is just as important. On their

    blog, you’ll nd quick and easy

    ideas to transform your life with

    do-it-yourself, all-natural cleaning

    and beauty product recipes. She

    hopes their blog will inspire and

    motivate people to live a clean,

    healthy and cruelty-free life.

    one Using a double

    boiler or a pot with

    a heat-safe bowl on

    top, melt coconut

    oil and shea butter

    together. Stir or whisk

    until combined and

    no solid pieces remain.

    two Remove bowl

    from heat and whisk in

    arrowroot powder and

    baking soda.

    three Once mixture is

    combined and smooth,

    drop in tea tree oil and

    lavender oil, and whisk

    a few more times.

    four Clean out an old

    deodorant stick (since

    you’re not going to use

    that brand anymore!)

    and pour the

    mixture into it just

    below the top.

    five Place stick in the

    freezer for 10 minutes

    to solidify. It will

    remain solid at room

    temperature once

    it's settled.

    INSTRUCTIONS:

    1

    3

    2

    4

    TIPS & TRICKS

     Switching fromantiperspirant to a

    natural deodorant will

    take some adjustingbecause your body needs

    to sweat out those oldtoxins. In 2 to 3 weeks,

    you’ll notice a fresh, cleandifference under your

    arms. It’s worth the wait,so stick with it.

     NEW COLUMN! 

  • 8/18/2019 Clean Eating 2014-09

    20/92

    Most of us know thehealth dangers of high(and low!) blood sugar,but did you knowthat your blood sugarcould be affectingyour marriage? 

    New research on how

    blood sugar is connected to

    anger shows that those with

    low blood sugar levels are

    signicantly more likely to

    be aggressive toward their

    signicant other. Researchers

    gave over 100 married couples voodoo dolls

    symbolizing their mates, and asked the subjects to

    stab the doll whenever they felt angry (a peacefulexercise, no doubt). The lower their blood sugar,

    the more aggressive

    they were, and the

    more likely they

    were to stab the

    doll. The researchers

    also referred to

    the phenomenon

    by the slang term

    SEPTEMBER 2 14

     

    Clean Eating

    tk

    xxxxxxxxx //  bits n bites

    BY JONNY BOWDEN

    THE SCIENCE OF

    Choose organic tempehover tofu when possible. Unlike tofu, tempeh is made of fermented

    soybeans, which are loaded with good

    gut bacteria that improve digestion.

    “hangry” – surprise, this isn’t a term your teenager

    invented! “We found that being ‘hangry’ can

    affect our behavior in a bad way, even in our mostintimate relationships,” said lead researcher Brad

    Bushman, PhD, in a press release from Ohio State

    University. The moral of the story?

    Eat small portions of healthy food

    regularly throughout the day and don’t

    let your blood sugar drop to the point

    where you’ll stab

    someone if you don’t

    eat a sandwich!

    172

     chew on this( no. )

    bits 'n' bites

    “HANGRY”

        S    A    N    D    W    I    C    H    P    H    O    T    O    V    L    A    D    I    S    L    A    V    G    U    D    O    V    S    K    I    Y    /    S    H    U    T    T    E    R    S    T    O    C    K .    C

        O    M ,

        G    I    R    L    P    H    O    T    O    M    I    N    E    R    V    A    S    T    U    D    I    O    /    S    H    U    T    T    E    R    S    T    O    C    K .    C    O

        M ,

    20 Clean Eating SEPTEMBER 2014

  • 8/18/2019 Clean Eating 2014-09

    21/92

    four-legged finds // bits 'n' bites

    INGREDIENTS:

    › ½ cup unsweetened applesauce

    › ½ cup natural unsalted

    peanut butter

    › 1 cup whole-wheat flour

    INGREDIENTDOG TREATS 

    A sweet snack you can whip up in minutesto reward week after week of good behavior.

    *NOTE: When introducing new foods to your pets, CE recommends first giving them a small amount and keeping an eye out for possible allergic reactions. As always, while youare trying to make a healthier choice for your pet, you may wish to consult with your veterinarian first. They can also inform you of specific breed requirements for a healthy diet.

     Peanut Butter Apple CookiesINSTRUCTIONS:

     one   Preheat oven to 350°F and line a largebaking sheet with parchment paper or a

    silicone baking mat. (NOTE: You may need to

    bake in batches or use multiple sheets.)

     two  In a large bowl, mix together applesauceand peanut butter. Add flour and mix again until

    well combined.

     three Knead dough into a ball, turn outonto a floured surface and roll into ¼-inch

    MAKES 2 TO 3 DOZEN BONES.

    3-

        P    H    O    T    O    P    A    T    R    Y    K    K    A    S    M    I    D    E    R    /    S    H    U    T    T    E    R

        S    T    O    C    K .    C

        O    M

    RECIPE AND IMAGE BY DOGGIEDESSERTCHEF.COM

    thickness. Cut with cookie cutter of your

    choice; poke with a fork to prevent air

    bubbles. four  Place on prepared baking sheet andbake for 10 to 15 minutes or until browned at

    the edges. Cool and refrigerate.

    Ancient Grains for Healthier Living

    Invite Deliciousto the Table

    Discover gluten-free products, tasty recipesand where to buy at AncientHarvest.com

  • 8/18/2019 Clean Eating 2014-09

    22/92

    12 veggie burgers.All a good source of protein.

    All ready to be grilled up, piled on and taken down.

    See nutrition information for sodium content

  • 8/18/2019 Clean Eating 2014-09

    23/92

    Q

    Q

    A

    A

    Help! I'm confused by the various organiclabels on foods.

    Organic food has become very popular. In fact, it's the fastest-growing sector in the

    global food industry. But what does "organic" mean and how do you know if the

    food you're buying is organic? Organic poultry, meat, dairy and eggs come from

    animals that are not treated with growth hormones or antibiotics. Organic plant

    foods are grown without conventional pesticides and in safe soil – no GMO crops are

    allowed although cross contamination can occur. Organic produce can be identi-fied by the number on its sticker – it will be a 5-digit number beginning in a “9.”

    On food packages, there are four levels of organic claims that can be made: "100%

    Organic" are foods that are completely organic or products made with 100% organic

    ingredients; "Organic" products contain at least 95% organic ingredients; "Made with

    Organic Ingredients" products contain at least 70% organic ingredients; and “Less

     Than 70% Organic Ingredients” are products that contain any amount of organic

    ingredients and can only mention the word “organic” in the ingredient list.

    Registered dietitians Tiffani Bachus and Erin Macdonald  are the co-founders and creators of

    URockGirl.com , a website dedicated to promoting wellness and a healthy, balanced lifestyle. 

    ask our dietitians  // bits 'n' bites

        S    U    N    F    L    O    W    E    R    P    H    O    T    O    I    A    N    2    0    1    0    /    S    H    U    T    T    E    R    S    T    O    C    K .    C

        O    M

     ,    S    O    Y    B    E    A    N    P    H    O    T    O    J    I    R    I    H    E    R    A    /    S    H    U    T    T    E    R    S    T    O    C    K .    C

        O    M

    Got a food question? We have the answers.

    dietitians

    ASK OUR

    Juicing is very popular right now, and I have seena lot of new juice bars in my area. But are juices toohigh in sugar? 

    Juicing is all the rage right now, with proponents

    touting benefits such as weight loss, detoxification,

    increased energy, improved mood and radiant skin.

     These are all desirable qualities, and juicing fruits

    and veggies is a great way to boost your body with

    ample amounts of vitamins, minerals and antioxi-dants. The problem with juicing is that although

    it hydrates and supplies nutrients, it concentrates

    the natural sugar in fruits and vegetables; the sugar

    content will depend on what fruit and veggie com-

    bination is selected. The downfall is not necessarily

    the high amount of sugar, but the lack of fiber and

    nutrients lost in the skins and seeds extracted in the

     juicing process. Fiber is what helps slow the absorp-

    tion of sugars. Without fiber, sugar will quickly ab-

    sorb into your bloodstream, spiking your blood sugar levels. Nutritious juice can be

    beneficial in small amounts (4 to 6 ounces a day), along with fiber-rich foods, healthy

    fat and/or protein for balance and to slow the absorption of sugar. Better yet, add

    whole fruits and vegetables with unsweetened almond milk, protein powder, nuts,seeds, avocado and/or Greek yogurt in a high-powered blender to retain fiber, boost

    nutrients and stabilize blood sugar levels. We’ve got beautiful examples of juicing

    recipes that implement these foods at cleaneatingmag.com. Bottoms up!

    A dozendifferent

    veggie

    grill.

    burgersyou can throwon the

    See them all atMorningStarFarms.com

  • 8/18/2019 Clean Eating 2014-09

    24/92

    bits 'n' bites // reader recipe

    From YourRECIPE BOX

    INGREDIENTS:

    › ¼ small red onion,

    thinly sliced

    › 2 tbsp fresh lemon juice

    › 16 spears fresh asparagus

    (about 1 bunch), trimmed

    › 3 tbsp olive oil, divided

    › Sea salt and fresh ground

    black pepper, to taste

    › 2 cups baby arugula

    › 2 cups grape tomatoes,

    halved

    TOPPING (optional)

    › ½ cup crumbled feta cheese

    › ¼ cup toasted unsaltedhazelnuts

    INSTRUCTIONS:

     one   In a small bowl, soakonion in lemon juice for

    10 to 15 minutes. Drain,

    reserving lemon juice.

     two  Meanwhile, preheat a grill

    or grill pan to medium-high. In a

    large bowl, toss asparagus with

    1 tbsp oil and season with salt

    and pepper. Add to grill and

    cook for 2 to 3 minutes per side.

    Remove from heat and cool to

    room temperature.

     three Prepare topping (if using):In a small food processor,

    pulse cheese and hazelnuts

    into rough crumbs.

     four  Prepare dressing: In a smallbowl, whisk remaining 2 tbsp oil

    and reserved lemon juice. Season

    with salt and pepper.

     five  Divide arugula amongserving plates and top with

    tomatoes, asparagus, onions and

    dressing, dividing evenly. Garnish

    with topping.

    Nutrients per serving (¼ of recipe):

    CALORIES: 127, TOTAL FAT : 11 g,

    SAT. FAT : 1.5 g, MONOUNSATURATED FAT : 8 g, 

    POLYUNSATURATED FAT : 1 g,  CARBS: 7 g, 

    FIBER: 2 g, SUGARS: 4 g, PROTEIN : 2 g, 

    SODIUM: 38 mg, CHOLESTEROL: 0 mg     F    O    O    D    P    H    O    T    O    G    R    A    P    H    Y    B    Y    M    A    Y    A    V    I    S    N    Y    E    I ,    F    O    O    D    S    T

        Y    L    I    N    G    B    Y    C    L    A    I    R    E    S    T    U    B    B    S ,    P

        R    O    P    S    T    Y    L    I    N    G    B    Y    L    A    R    A    M    C    G    R    A    W

    24 Clean Eating SEPTEMBER 2014

    A quick turn on the grill brings out the

    fresh, vibrant flavor of asparagus in this

    reader’s summer staple. For an extra

    indulgent twist, try it with our simple

    feta and hazelnut crumble.

    “This satisfying and refreshing salad

    was inspired by my Greek heritage. It

    needs only a few ingredients and it is

    so easy to put together. I like to chill

    the serving plates in the fridge before

    serving for a totally refreshing dish.”

          R     E   A   D   E  R

     

     R ECI P  E  

    BY NICK SIGALAS Sterling, VA

    Grilled Asparagus Salad

    WITH FETA

    HAZELNUT CRUMBLE

    SERVES 4.HANDSON TIME: 15 MINUTES.

    TOTAL TIME: 15 MINUTES.

  • 8/18/2019 Clean Eating 2014-09

    25/92

    Here’s what’s onour fall reading list. 

    BY ANNA LEE BOSCHETTO

    THEBOOK

    CLUB

    FLEX APPEALBalancing your family members’ food preferences and daily diet

    constraints, then going beyond the standard lean meat, whole grain

    and tossed salad formula can be a bit of challenge. But in Flex Appeal ,

    authors Pat Crocker and Nettie Cronish walk readers through each

    recipe, explaining how easy it can be to weave meat into vegetarian

    recipes. Incorporating simple, pure and fresh ingredients into each

    nutrient-packed dish, from appetizers such as Tomato AvocadoCrostini to main meals such as Sesame Honey Tofu and Soba

    Noodles, readers will find easy-to-follow instructions and suggestions

    on appropriate lean meats or fish that can be added. Additional

    instructions (including an explanation on how to caramelize onions)

    contribute to the approachable nature of this cookbook.

    By Pat Crocker and Nettie Cronish (Whitecap Books, $30)

    GO BARLEY: MODERN RECIPES FOR AN ANCIENT GRAINAs old-school grains continue to make a big comeback, barley is the

    latest one that's fast becoming a big hit. Go Barley: Modern Recipes

    for an Ancient Grain features a collection of fresh recipes including

    Slow-Cooker Chicken Barley Chili and Hearty Chicken Barley Soup. Thiscookbook offers a variety of quick and easy meals that promote the

    versatility of the grain while allowing its nutty flavor profile to shine.

    In addition, the book offers easy-to-follow instructions for preparing

    barley in a rice cooker while featuring super-simple switches that will

    help home cooks incorporate barley into dishes such as risotto and

     jambalaya that traditionally use other grains. By Pat Inglis and Linda

    Whitworth (TouchWood Editions, $30)

    reviews // bits 'n' bites

    CHECK IT OUT!

    Be sure tocheck out our blog(cleaneatingmag.com/blog)

    for additional reviews offabulous cookbooks!

    We don’t add water, oil or anything else

    to stand in the way of the pure flavor of

    our tuna. Just moist, mild and delicious

    sustainably caught albacore, seasoned

    with a touch of sea salt. This is

    the way tuna should taste.

    WITH FLAVOR

    WILDPLANETFOODS.COM

    ®

  • 8/18/2019 Clean Eating 2014-09

    26/92

    bits 'n' bites // supermarket guide

    2 6 Clean Eating SEPTEMBER 2014

    CE -APPROVED

    CEREALS!Start your day off just right – from corn flakes tooatmeal, we’ve rounded up the cleanest and tastiest

    breakfast fare on grocery-store shelves.

    RISE & SHINE WITH

    FOOD FOR

    LIFE EZEKIEL

    4:9 ALMOND

    SPROUTED WHOLE

    GRAIN CEREAL

    Loaded with nutrients

    such as iron and potassium,

    Food for Life Ezekiel 4:9

    Almond Sprouted Whole

    Grain Cereal is a deliciously

    crunchy and nutty clean

    choice. With a mere

    3 grams of fat per 1 /2-cup

    serving and packed with

    fiber-rich whole grains

    such as sprouted wheat,

    sprouted barley and millet,

    it’s a smart choice for your

    waistline that will keepyou satiated throughout

    the morning. Plus,

    almonds are a rich source

    of anti-inflammatory

    vitamin E as well as

    biotin, which is essential

    for the metabolism of

    carbohydrates and fats.

    Nutrients per serving (½ cup):

    CALORIES: 200, TOTAL FAT : 3 g, 

    SAT. FAT : 0 g, CARBS: 38 g, 

    FIBER: 6 g, SUGARS:

  • 8/18/2019 Clean Eating 2014-09

    27/92

    cleaneatingmag.com

    cleaneatingmag.com

    Improving your life one meal at a time!

     Quick, easy & delicious recipes

     Budget-friendly meals

     Endless recipe slideshows

     Detailed meal plans

     Food & nutrition news you can use

     Tips for healthier eating

     The hottest k itchen tools & gadgets

    Your Source For:

    Followus on:

  • 8/18/2019 Clean Eating 2014-09

    28/9228 Clean Eating SEPTEMBER 2014

    how to // kitchen tools

    or most of us, lunchtime at work is tricky

    business. We do our best to prepare healthy,

    fresh meals at home for our families, butduring a busy day at the office – when co-

    workers and cravings start calling – it can be all too

    easy to ditch the peanut butter sandwich in our lunch

    box and run for the taco stand across the street. But

    these convenience meals leave us tired and bloated

    once lunchtime’s done – not to mention the toll they

    take on our wallets.

    At Clean Eating , we beat the need to eat

    out by packing crave-worthy homemade lunches that

    have us counting down the minutes until we can

    crack open our lunch box. The key to pulling it off

    is prepping in advance, so we rely on quality storagecontainers to keep our food fresh for the days ahead.

    And in our kitchens, plastic containers just won’t

    do – they stain easily, aren’t ideal for reheating and

    often contain harmful chemicals, such as bisphenol A

    (BPA), a known toxin. Glass and toxin-free stainless

    steel are better options, and we’ve sought out the very

    best on the market for you. Plus, we’re giving you a

    make-ahead lunch recipe, so you can put your storage

    containers to use right away!

    F

    Make lunch fun again with theseClean Eating –approved storagecontainers! Durable, safe andattractive, they’re guaranteed toadd some oomph to your healthylunches and snacks.BY GILEAN WATTS

    Clean &

    GreenStorageSolutions 

    Thai RiceNoodle SaladWITH COCONUT LIME

    DRESSING

    SERVES 2. 

    HANDSON TIME: 30 MINUTES. 

    TOTAL TIME: 30 MINUTES .

    INGREDIENTS:

    • 2 oz brown rice maifun

    noodles, aka brown rice vermi-

    celli (TRY: Annie Chun’s Maifun

    Brown Rice Noodles)

    • 2½ tbsp coconut milk 

    • 2½ tsp fresh lime juice

    • 1¼ tsp safflower oil

    • Pinch sea salt

    • ½ mango, peeled, pitted and

    thinly sliced into 2-inch lengths

    • ½ red bell pepper, seeded and

    thinly sliced into 2-inch lengths

    • ½ small English cucumber,

    seeded and thinly sliced into

    2-inch lengths

    • ½ avocado, peeled, pitted and

    chopped

    • ½ jalapeño chile pepper,

    seeded and thinly sliced

    • 2 tbsp roughly chopped fresh

    cilantro leaves

    • 1 tbsp chopped raw

    unsalted cashews (toasted,

    if desired)

    INSTRUCTIONS:

    ONE: Prepare noodles according

    to package directions. Drain and

    rinse with cold water; set aside

    to dry.

    TWO: Prepare dressing: In a

    small jar with a tight-fitting lid,

    combine coconut milk, lime

     juice, oil and salt; seal and shake

    well to combine. Divide among

    2 small watertight storage

    containers.

    THREE: In 2 large storage

    containers, divide half each of

    noodles, mango, bell pepper,

    cucumber, avocado, jalapeño,

    cilantro and cashews. (TIP: For

    maximum freshness, chop avo-

    cado and cilantro no more than

    12 hours before serving.)

    FOUR: To serve, shake dressing

    well and top salad with dressing,

    then toss to coat.

    NUTRIENTS PER SERVING ½ RECIPE: 

    CALORIES: 329, TOTAL FAT : 16.5 g, SAT. FAT :

    5 g, MONUNSATURATED FAT : 6.5 g, 

    POLYUNSATURATED FAT : 3 g, CARBS: 44 g, 

    FIBER: 8 g, SUGARS: 14 g, PROTEIN :

    6 g, SODIUM: 72 mg, CHOLESTEROL: 0 mg

  • 8/18/2019 Clean Eating 2014-09

    29/92

    4

        T    O    P    N    O    T    C    H

    Wean Green Lunch Cubes

    Don’t let the name fool you – these heavy-duty glass

    storage containers aren’t just for babies. While popularamong moms for storing homemade baby food, the

    larger 16-ounce cubes are the perfect size for portion-

    ing out lunches. PRO: Extra-thick tempered glass is five

    times stronger than regular glass, and

    watertight lids ensure liquids won’t leak;

    heat-proof up to 250˚F.CON: Containers

    are heavy – the 16-ounce cube weighs

    nearly 1 pound when empty. $9.50 per

    16-oz cube, weangreen.com

    LunchBots Stainless Steel FoodContainer Primary Set

    You’ll feel like a kid again toting these bento boxes to work!

    The multicolor set of three comes with single, double andtriple compartment 20-ounce contain-

    ers.PRO: Built-in dividers keep multiple

    foods in place without the need for sev-

    eral containers; interiors are made with

    durable stainless steel. CON: Lids are not

    leakproof, so not ideal for liquids.

    $52 per set of three, lunchbots.com

    3

        T    R    E    N    D    S    E    T    T    E    R

    2

        M    O    S    T    V    E    R    S    A    T    I    L    E

    Kinetic Go Green GlassLock 

    This glass set includes three airtight and watertight storage

    containers in 17-ounce, 41-ounce and 88-ounce size, ideal

    for storing leftovers and taking meals

    to go.PRO:Tempered glass is safe for

    freezer and microwave use, and BPA-free

    airtight lids keep food fresh for longer;

    dishwasher-safe.CON: To prevent lids

    from warping, remove them before mi-

    crowaving. $43 per three-piece square

    set, surlatable.com

    1

        B    E    S    T    B    U    Y

    Pyrex Snapware 10-Pc Glass Storage Set With TotalSolution Lids

    Stackable freezer-, oven- and microwave-safe set comes

    with one rectangular and four square glass containers in

    sizes ranging from 1-cup to 6-cup capacity. PRO:Contain-

    ers are shallow in height, which allow hot food to cool

    quickly before refrigerating; BPA-free lids

    are airtight and leakproof.CON: Plastic lidsshould be washed

    in dishwasher’s

    top rack or by

    hand. $30,

    worldkitchen.com

    HOT STUFF. Always wear oven mitts

    when retrieving glass containers from

    the oven or microwave as glass heats up

    fast and can burn you.

    DOUBLE TAKE. When purchasing a set,remember that the lids are counted as

    an item, so your 20-piece set is really

    only 10 containers.

    SHAPE MATTERS. Choose square or

    rectangle containers over round, as

    these take up less space in your fridge

    and lunch box.

    RETHINK PLASTIC. Plastic storage con-

    tainers may be cheap and lightweight,

    but many contain harmful chemicals,

    such as BPA, which can leach into your

    food. Opt for BPA- and phthalate-free

    plastic containers, or even better, glass

    or toxin-free stainless steel.

    COOL IT. Let food cool in the container

    before transferring it to the fridge or

    freezer; otherwise, condensation will

    build up under the lid, which contrib-

    utes to spoilage and freezer burn.

    StorageContainer

    101

    Skip eatingout, savemoney and eatdeliciously clean!

     SEPTEMBER 2014 Clean Eating29

  • 8/18/2019 Clean Eating 2014-09

    30/92

    American Pie

    30 Clean Eating SEPTEMBER 2014

    eat smart // classics, only cleaner

    very September, it never fails to

    happen. You go to the farmers’market or swing by your grocery

    store and apples are everywhere you

    look, replacing the fruits of summer.

    Before you can miss the sweet berries

    and stone fruits, you see new varieties

    in a palette of warm fall colors. Sud-

    denly, you can't wait to sink your teeth

    into a crisp, tart apple. Next your mind

    fills with the possibilities: apple pan-

    cakes, muffins, cobblers and of course,

    apple pie.

    A crust to be reckoned withApple pie may not be the worst des-

    sert for your waistline (that award goes

    to deep-fried cheesecake), but there

    is certainly room for improvement,

    especially where the crust is concerned.

    The traditional recipe aims for a rich,

    flaky pastry on both the bottom and the

    top of the pie, which means a lot of fat

    (often from shortening) as well as empty

    calories from white flour. I discovered

    that neither one is necessary for a greatcrust. For my crust, I opted for egg yolk

    and safflower oil, along with yogurt and

    vinegar for a tender texture.

    Naturally, I substituted whole-wheat

    pastry flour for all-purpose. As pastry

    flour has less protein than regular flour,

    it prevents the dough from getting tough

    and chewy. I've always found regular

    pie crust to be a little bland, so the extra

    flavor that whole-wheat flour provides

    is a delicious bonus. Since a lot of the

    calories in this pie come from the crust,I axed the top layer and opted for a mix

    of cinnamon-scented oats and pecans,

    which adds a lovely texture and cuts the

    stress of dealing with pie dough in half.

    The fruits of autumnTo develop a delicious filling, my

    motto was “keep it simple.” Since the

    apples are the crowning glory of this

    recipe, I wanted to choose a crisp, soft

    variety with the perfect balance of sweet

    and tart. Not only that, but they had totaste familiar and comforting, just like

    your grandmother's apple pie tasted. For

    me, Golden Delicious apples satisfy all

    that criteria, and better yet, they're easy

    to find at just about any supermarket.

    For a hint of spice, I went with the classic

    flavor pairing of apple and cinnamon.

    Since my chosen apple variety isn't

    overly tart, the filling still tastes pleas-

    antly sweet, even though I cut down on

    the added sweetener. In fruit pies, sugar

    plays a role in how the juices thicken, soorganic evaporated cane juice was a bet-

    ter choice than a liquid sweetener, such

    as honey, or non-cane sugars like date or

    maple. With the help of tapioca flour and

    the natural pectin (a thickening agent) in

    apples, the juices in my finished pie are

    neither too jelly-like or too watery. Like

    everything else about this healthy new

    classic, I hope you'll agree that they're

    just right.

    A PERFECT PIEMaking a pie from scratch

    can feel intimidating, but

    it's really a piece of cake!

    Here is a collection of the

    best tips and tricks to

    make the process go as

    smoothly as possible.

    PREP FOR A SUCCESSFUL

    FILLING: If the apples are

    sliced too thick, the crust

    will overcook before they

    become tender. Take the

    time to keep the apples thin –

    about 1 /8 of an inch.

    KEEP IT COLD: We really

    mean it when we call for “ice

    water,” so don't skip the

    cubes. As soon as the dough is

    mixed, quickly roll and fit into

    the pie plate before it gets

    warm and tears easily. Keep

    in mind that the warmth will

    transfer from your hands, so

    handle dough minimally.

    DON'T PANIC: If the doughtears when you're working

    with it, there's an easy fix.

    Dip your finger in that leftover

    ice water, barely moisten a

    small scrap of dough and

    place it over the hole. Dip a

    dry finger into some flour

    and pat it into place.

    KNOW WHEN IT'S DONE: 

    Not only should the apples

    feel tender yet still offer

    resistance when pierced

    (you don't want to make applesauce), but the liquid must be

    bubbling. Only when it gets

    hot enough to simmer will

    the tapioca work to thicken

    the juices.

    TAKE YOUR TIME: Pie mak-

    ing is most certainly a labor

    of love. Take the time to as-

    semble your ingredients, prep

    as instructed and stay relaxed

    enough to enjoy the process.

    With apple’s seasonality quickly fleeting,it’s time for a new take on this

    ultimate comfort dessert.BY JULIE O'HARA, PHOTOGRAPHY BY GIBSON & SMITH

    As a seasonedwriter and recipe

    developer, CE ’sResident Foodie

     Julie O’Hara

    has delved intoeverything fromrestaurant reviews

    of tasty travel hotspots to offering

    up her insider tipsfor preparing adeliciously cleanturkey dinner.

    Her work hasalso graced thepages of Shape,National Geograph-

    ic Traveler, SELF  andVegetarian Times.

    Plus, she blogsabout cooking!aminglingoftastes.com

    YOUR RESIDENT

    FOODIEJULIE O’HARA

     On e  &  On  l y The 

    http://aminglingoftastes.com/http://aminglingoftastes.com/

  • 8/18/2019 Clean Eating 2014-09

    31/92 SEPTEMBER 2014 Clean Eating 31

    running, slowly pour oil through feed tube

    and process until evenly combined. With

    processor running, add ½ tbsp ice water and

    process until dough begins to form a ball. If

    after 20 seconds dough is dry or fails to form

    a ball, add up to 1½ tbsp additional ice water

    in ½-tbsp additions; stop blending as soon as

    dough begins to form a ball. (TIP: Make

    sure your ice water is really cold; pour waterinto a glass with ice cubes before adding to

    the dough.)

    TWO: Turn dough out onto a floured surface

    and use your hands to pat into a thick disk.

    Using a floured rolling pin, roll dough into a

    13- to 14-inch circle, about 1 /8- to ¼-inch thick.

    Lightly fold dough in half to form a semicircle;

    gently fold in half again to form a wedge.

     Transfer to pie dish and gently unfold to cover,

    pressing into pie dish. Remove any overhang-

    ing pieces and reserve for patching tears if

    needed. Using your fingers, crimp the dough

    along the rim of the dish. Freeze crust for30 minutes to 1 hour. (MAKE AHEAD: Dough

    can be made up to 5 days ahead. When dough

    is frozen in pie plate, wrap securely in 2 layers

    of plastic wrap and keep frozen until ready to

    use; do not defrost first.)

    THREE: Preheat oven to 425°F. In a large bowl,

    stir together apples, cane juice, tapioca flour,

    remaining 1 tbsp vinegar, 1 tsp cinnamon and

    remaining ¼ tsp salt until combined. In a small

    bowl, stir together pecans, oats and remaining

    ¼ tsp cinnamon.

    Apple PieWITH PECAN OAT TOPPING

    SERVES 10. HANDSON TIME: 40 MINUTES.

    TOTAL TIME: 2 HOURS.

    YOU SAVE: 203 CALORIES, 15 g TOTAL FAT,

    7 g SUGARS

     Top each piece with a dollop of Greek yogurt.

    INGREDIENTS:

    • Neutral flavored cooking spray (such

    as grape seed or sunflower oil)

    • 1½ cups whole-wheat pastry flour,

    plus additional for dusting

    • ¾ tsp sea salt, divided

    • 1 large egg yolk 

    • 3 tbsp Greek yogurt

    • 2 tbsp apple cider vinegar, divided

    • 1 tbsp raw honey

    • 3 tbsp safflower oil

    • 6 Golden Delicious apples, peeled, cored

    and thinly sliced (1/8-inch thick slices)

    • ½ cup organic evaporated cane juice

    • ¼ cup tapioca flour

    • 1¼ tsp ground cinnamon, divided

    • 1 oz unsalted raw pecans, chopped

    (about ¼ cup, chopped)

    • ¼ cup rolled oats (TRY: Bob’s Red Mill

    Old Fashioned Rolled Oats)

    INSTRUCTIONS:

    ONE: Mist a 9-inch glass or ceramic pie dish

    with cooking spray. In a food processor, pulse

    pastry flour and ½ tsp salt until blended. Add

    egg yolk, yogurt, 1 tbsp vinegar and honey

    and pulse until combined. With processor    F    O    O    D    S    T

        Y    L    I    N    G    B    Y    M    A    R    I    A    N    N    E    W    R    E    N ,    P

        R    O    P    S    T    Y    L    I    N    G    B    Y    G    A    L    L    I    M    A    U    F    R    Y

    FOUR: Spoon apple mixture into crust,

    spreading evenly. Sprinkle pecan mixture

    over top. Cover loosely with foil. Bake in

    center of oven for 15 minutes, then reduce

    temperature to 350°F and bake for 45 to

    55 more minutes, until liquid is bubbling, crust

    is golden brown and apples offer only slight

    resistance when pierced with a paring knife.

    Remove foil and cool on a wire rack for1½ hours. To serve warm, set aside on wire

    rack for at least 20 minutes.

    Nutrients*: THEN AND NOW 

      NOW   THENNutritionalFacts

    Compared with a traditionalapple pie**:

    *Serving size is / of pie

    ** The apple pie used for comparison is theClassic Apple Pie from finecooking.com

    Calories 460 257

    Total Fat (g) 23 8

    Sat. Fat (g) 10 1

    Carbs (g) 60 46.5

    Fiber (g) 2 5

    Sugars (g) 32 25

    Protein (g) 4 3

    Sodium (mg) 230 146

    Cholesterol (mg) 30 19

  • 8/18/2019 Clean Eating 2014-09

    32/92

    eat smart // complements

    32 Clean Eating SEPTEMBER 2014

    Splurgeor Save? 

     How to get the most foryour money when it comesto critical nutrients.

     

    $AVE onVitamin E andBeta-Carotene Americans in good health don’t

    need to take supplements for

    vitamin E and beta-carotene,

    according to a recent report

    from the US Preventive Services

     Task Force published in the

     Annals of Internal Medicine. With

    no clear link between synthetic

    sources and the prevention of

    cancer or heart disease, skip

    the pricey products and SAVE 

    with low-cost sunflower

    seeds, sweet potatoes and

    carrots. They’re some of the

    top whole-food ways to get

    vitamin E and beta-carotene,

    and sweet potatoes are on the

    “Clean Fifteen” list of fruits and

    vegetables with low levels of

    pesticides.

    SPLURGE on Vitamin C 

    OPTIMAL HEALTH IS PRICELESS. But knowing how to allocatethe vitamin, mineral and body-care dollars that get you there

    shouldn't be a mystery. The truth is, you can save money insurprising ways by opting for natural sources of certain nutrientsover supplements, for example, or by simply adjusting the timingof your meals. On the other hand, it’s also worth splurging oncertain good-for-you health products. Here’s a guide to gettingthe most nutritional bang for your buck.

    THE SMARTEST NUTRITION BUYS

     The latest news on vitamin C? It may lower

    your risk of stroke, according to a French

    study presented at the 2014 meeting of

    the American Academy of Neurology. But

    instead of guzzling down sugar-loaded

     juice or searching for low-cost supplements,

    it’s wise to SPLURGE on papayas, oranges,

    bell peppers and strawberries, all of which

    French researchers ID’d as the best natural

    sources of vitamin C.

    GO ORGANIC when buying bell peppers and strawberries, as they remain on the Environmental

    Working Group’s 2014 “Dirty Dozen Plus” list of the most pesticide-laden conventionally grown produce.

  • 8/18/2019 Clean Eating 2014-09

    33/92

     $AVE on Diabetes Prevention

    If you’re hoping to prevent diabetes,

    consider skipping the $7 smoothies

    and have a couple of eggs for breakfast

    instead. A new University of Missouri

    study showed that women who

    consumed high-protein breakfasts

    maintained better insulin levels and

    glucose control.

    HOW IT WORKS:

    The magnesium sulfate inEpsom salts may help reduce

    inflammation, and a new study

     published in January 2014 in

    the journal PLOS One indicates

    that the compound can help

    enhance exercise performance by

    increasing glucose availability.

     And with the averagecost of eggs ringing in at

    $2 a dozen, you'll  SAVE  

     your wallet along with your waistline.

    SPLURGE onProbiotics for

    Skin HealthSkin troubles such as acne

    and rosacea can add up with

    expensive treatments and

    visits to the dermatologist

    throughout the year. But

    a recent report from the

    American Academy of

    Dermatology offers hope

    that those treatments might

    benefit even more from a

    SPLURGE by supplementing

    with a daily probiotic in

    addition to traditional acne

    or rosacea therapy. Try a

    daily supplement containing

    Lactobacillior Bifidobacteria,

    or yogurts with live cultures.

     The report’s researchers

    confirm that Korean and

    Italian study patients

    experienced clearer skin after

    taking probiotics or foods that

    contained those cultures.

    $AVE on Muscle Relief and PerformanceSure, store shelves are stocked

    with expensive, perfumed andcolored bath salts that promise

    to whisk you away with relief

    and recovery from sore muscles.

    But you can actually SAVE 

    hundreds of dollars a year by

    picking up a bulk box of Epsom

    salts instead.

    SPLURGE on organic

    versions ofthese foods*:APPLES

    STRAWBERRIES

    GRAPES

    CELERY

    PEACHES

    SPINACH

    SWEET BELL

    PEPPERS

    NECTARINES

    IMPORTED

    CUCUMBERS

    CHERRY

    TOMATOES

    SNAP PEAS

    IMPORTED

    POTATOES

    HOT PEPPERS

    KALE/COLLARD

    GREENS

    SPLURGE on Iron Those who are iron-deficient may want to SPLURGE on iron

    supplements to potentially lower their risk of stroke, according to British

    researchers. Their findings, published in February in PLOS One, indicate

    that iron deficiency – prevalent in some 2 billion people worldwide –

    may increase your chances of suffering a stroke by making your blood

    stickier and by making it more likely to have clots escape the lungs and

    travel to the brain. But first, talk to your doc about your iron levels and

    your hereditary risk for blood disorders and stroke.

    $AVE onnon-organicversions ofthese foods*:

    AVOCADOS

    SWEET CORN

    PINEAPPLES

    CABBAGE

    SWEET PEAS

    FROZEN

    ONIONS

    ASPARAGUS

    MANGOS

    PAPAYAS

    KIWI

    EGGPLANT

    GRAPEFRUIT

    CANTALOUPE

    CAULIFLOWER

    SWEET POTATOES

    *Source: Environmental Working Group (ewg.org)

    SEPTEMBER 2014 Clean Eating33

  • 8/18/2019 Clean Eating 2014-09

    34/92

        D  o    u      b     l  e

        f   e   a   t   u

       r  e 

     –   1  0

     

      w e e  k d

     a y  b udget r eci p e s ! 

    Olive Relish–ToppedSteak over

    Corn Basil Sauté   (see recipe, p.46)

    THE BUDGET ISSUE $

    Our

    Super

    Savings

     BudgetSection-Starts

    HERE >>

    Over the next

    28 pages you'll

    uncover a plethora

    of vibrant and

    varied meals that

    prove once again

    that eating cleanis neither boring,

    bland nor costly.

    Choose from 21

    irresistible family

    meals, all ringing

    in at around $2.50

    a plate and watch

    your waistline

    shrink – not

    your wallet.

    Recipe costs were

    calculated based

    on the average

     American super-

    market and do

    not include

     pantry staples.

  • 8/18/2019 Clean Eating 2014-09

    35/92

  • 8/18/2019 Clean Eating 2014-09

    36/9236 Clean Eating SEPTEMBER 2014

     Lime PomegranateChicken Breasts

      (see recipe, p.46)

    COS T  P E R

     P LA T E

     $ 2. 9 1

    TUESDAY

    $ 11.6 2 

    F U LL RE C I P E 

    COS T  P E R

     P LA T E

     $ 3.5 7WEDNESDAY

    $ 14 .2 6 

    F U LL RE C I P E 

  • 8/18/2019 Clean Eating 2014-09

    37/92 SEPTEMBER 2014 Clean Eating37

    PEA POWER: 

     This cold soup boasts sweet green peas as its main ingredient.

    Green peas are packed with vitamin K, a nutrient that is

    important for bone health as well as blood clotting.

    Cool Minted Pea Soup& Citrus Shrimp

      (see recipe, p.47)

    Chickpea Fritters

      (see recipe, p.45)

    COS T  P E R

     P LA T E

     $ 3. 8 4THURSDAY

    $ 15.37 

    F U LL RE C I P E 

  • 8/18/2019 Clean Eating 2014-09

    38/9238 Clean Eating SEPTEMBER 2014

    Chicken Paillards WITH PORCINI, RED WINE& BUTTER SAUCE

    SERVES 4. HANDSON TIME: 30 MINUTES.TOTAL TIME: 55 MINUTES.

    An elegant, company-worthy dish, this chicken

    garners its earthy flavor from dried porcini

    mushrooms. Round out the meal with a side of

    sautéed spinach.

    INGREDIENTS:

    • 4 boneless, skinless chicken breasts

    (about 20 oz total)

    • 2 tbsp fresh lemon juice

    • ½ tsp sea salt, divided

    • ¼ tsp fresh ground black pepper, divided

    • 2 tsp safflower oil, divided• 1 large shallot, minced

    • 10 oz white button mushrooms, trimmed

    and sliced ¼-inch-thick 

    • ¼ cup finely chopped fresh chives

    • 3 tbsp dried porcini mushroom pieces

    (about 0.3 oz)

    • ½ cup fruity red wine (such as Merlot)

    • 1 tsp raw honey

    • 2 tsp organic unsalted butter, cold

    INSTRUCTIONS:

    ONE:Place chicken in a large zip-top plastic

    bag and, using the smooth side of a meat

    mallet, pound to ¼-inch thickness. Add

    lemon juice, seal bag and marinate chicken

    at room temperature for 15 minutes. Season

    with ¼ tsp salt and 1 /8 tsp pepper.

    TWO:Heat a grill on medium-high and brush

    grates with 1 tsp oil (or use a skillet or grill

    pan on the stove top). Remove chicken from

    bag, discarding excess lemon juice. Add

    chicken to grill and grill, turning once, until

    cooked through, about 10 minutes. Transfer

    to a plate, cover and let rest for 3 minutes.

    THREE: Meanwhile, in a medium nonstick

    skillet on medium, heat remaining 1 tsp oil.

    Add shallot and sauté for 2 minutes. Add

    white mushrooms, 1 /8 tsp salt and 1 pinch

    pepper. Sauté until mushrooms are softened

    and have released most of their juices,

    about 8 minutes. Remove from heat and

    stir in chives.

    FOUR:Meanwhile, in a small saucepan, cover

    porcini mushrooms with 1 /3 cup boiling water.

    Set aside for 10 minutes. Add wine and

    honey and bring to a boil on medium-high.

    Reduce heat to medium and simmer until

    liquid is reduced by about two-thirds, 5 to

    6 minutes. Remove from heat and whisk in

    butter. Season with remaining 1 /8 tsp salt and

    pinch pepper. Divide chicken among serving

    plates. Drizzle sauce over each serving. Serve

    with sautéed mushrooms.

    NUTRIENTS PER SERVING1 BREAST, 1 TBSP SAUCE, ¼ OF MUSHROOMS:

    CALORIES: 231, TOTAL FAT: 7 g, SAT. FAT: 2 g, MONOUN

    SATURATED FAT: 2 g, POLYUNSATURATED FAT: 2 g,

    CARBS: 9 g, FIBER: 2 g, SUGARS: 4.5 g, PROTEIN: 32 g,

    SODIUM: 316 mg, CHOLESTEROL: 83 mg

    SUPER SELENIUM: 

    Chicken is brimming with selenium, a trace

    mineral that helps regulate the thyroid.

    COS T  P E R

     P LA T E

     $ 3. 3 4FRIDAY

    $ 13.34 

    F U LL RE C I P E 

  • 8/18/2019 Clean Eating 2014-09

    39/92 SEPTEMBER 2014 Clean Eating 39

     Mini Meatloaves

      (see recipe, p.46)

    Chicken & Red Apple Curry  (see recipe, p.45)

    COS T  P E R

     P LA T E

    COS T  P E R

     P LA T E

     $ 3.65

     $ 2. 3 9

    TUESDAY

    MONDAY

    $ 14 .6 0 

    $ 9 .57 

    F U LL RE C I P E 

    F U LL RE C I P E 

  • 8/18/2019 Clean Eating 2014-09

    40/9240 Clean Eating SEPTEMBER 2014

    SLOPPY JOES HAVE NEVER BEAN BETTER:  These quick and easy sandwiches call for your choice of white beans –

    navy or cannellini beans – which add both dietary fiber and protein to

    this satisfying meal. Beans are also another way of getting antioxidants

    in your diet, protecting your body’s cells against free radical damage.

     Pork, Corn &White BeanSloppy Joes

      (see recipe, p.47)

    COS T  P E R

     P LA T E

     $ 2. 8 4WEDNESDAY

    $ 11.35

    F U LL RE C I P E 

  • 8/18/2019 Clean Eating 2014-09

    41/92 SEPTEMBER 2014 Clean Eating41

    Jerk CodWITH PEACH SALSA & COCONUTBROWN RICE

    SERVES 4. HANDSON TIME: 30 MINUTES. 

    TOTAL TIME: 1 HOUR, 20 MINUTES.

     Take your family to the Caribbean tonight with

    this island-inspired meal. For added flavor, try

    adding chopped red onion and fresh cilantro to

    the salsa. If your fishmonger hasn’t removed the

    fine bones in your cod f illets, remove them after

    cooking, as doing so prior to cooking could tear

    the fish’s tender flesh.

    INGREDIENTS:

    • 1 cup long-grain brown rice (TRY:Lundberg

    Organic Long Grain Brown Rice)

    • ½ tsp plus 1/8 tsp sea salt, divided

    • 4 tsp fresh lime juice plus zest of

    1 lime, divided

    • 1 tbsp unsweetened shredded coconut,

    or to taste

    • 1½ tsp minced garlic (about 2 cloves)

    • 1 tsp fresh thyme leaves

    • 1 tsp raw honey, divided

    • ¼ tsp ground allspice• 1/8 tsp red pepper flakes

    • 18 oz cod fillets, cut into 4 portions

    • 1 peach, diced

    • 1 Roma tomato, seeded and diced

    • 1 tsp coconut oil

    INSTRUCTIONS:

    ONE: In a medium pot on medium-high,

    combine 2 cups water, rice and ¼ tsp salt.

    Bring to a boil then immediately cover and

    reduce heat to simmer on low until rice is

    tender, 40 to 50 minutes. Remove pot from

    heat and set aside, covered, for 10 minutes.Fluff rice with a fork and stir in lime zest and

    shredded coconut.

    TWO: Meanwhile, in a medium baking dish,

    whisk together 1 tbsp lime juice, garlic,

    thyme, ½ tsp honey, allspice and pepper

    flakes. Add cod and marinate for

    15 minutes at room temperature, turning

    over halfway.

    THREE: In a medium bowl, combine peach,

    tomato, remaining 1 tsp lime juice, reman-

    ing ½ tsp honey and 1 /8 tsp salt.

    FOUR: In a medium nonstick skillet on me-

    dium, heat oil. Add cod, discarding excess

    marinade, and sprinkle with remaining

    ¼ tsp salt. Add to skillet and cook just untilopaque throughout and flakes easily with a

    fork, about 3 minutes per side. If necessary,

    gently pick out bones. Divide rice among

    serving plates and top with cod fillets.

    Spoon salsa over top.

    NUTRIENTS PER SERVING1 FILLET, ¼ CUP SALSA, ¾ CUP RICE:

    CALORIES: 304, TOTAL FAT: 4 g, SAT. FAT: 2 g, CARBS: 41 g, 

    FIBER: 4 g, SUGARS: 4 g, PROTEIN: 25 g, SODIUM: 379 mg,

    CHOLESTEROL: 48 mg

    COS T  P E R

     P LA T E

     $ 3.6 0

    THURSDAY

    $ 14 .4 1

    F U LL RE C I P E 

  • 8/18/2019 Clean Eating 2014-09

    42/9242 Clean Eating SEPTEMBER 2014

    TWO:Meanwhile, in a small bowl, whisk

    together 2 tbsp water, tomato paste, lime

     juice, maple syrup, soy sauce, miso and

    pepper flakes. Set aside.

    THREE: In a large nonstick skillet on medium,

    heat ½ tsp oil. Add eggs and cook, without

    stirring, until no longer runny, tilting pan

    occasionally, to form a thin pancake, about

    4 minutes. Transfer to a cutting board and cut

    into ½-inch pieces.

    FOUR: In skillet, heat another ½ tsp oil. Add

    rice, onions, carrots, bell pepper, garlic and

    ginger. Sauté until vegetables have slightly

    softened, about 6 minutes. Add broccoliand remaining ½ tsp oil and sauté until

    broccoli is bright green and crisp-tender,

    about 3 minutes. Add sauce and cook, stir-

    ring, for 2 minutes. Stir in chicken and egg

    and remove from heat.

    NUTRIENTS PER SERVING 2½ CUPS:

    CALORIES: 383, TOTAL FAT: 9 g, SAT. FAT: 2 g, MONOUN

    SATURATED FAT: 3 g, POLYUNSATURATED FAT: 2.5 g, 

    CARBS: 37 g, FIBER: 5 g, SUGARS: 9 g, PROTEIN: 37 g,

    SODIUM: 471 mg, CHOLESTEROL:  171 mg

    • 3 greens onions, thinly sliced (white and

    light green parts)

    • 2 carrots, peeled, trimmed and sliced1/8-inch thick

    • 1 red bell pepper, seeded and diced